⏱ 35 min totalFive Bean Soup
Per 1 serving · 418 g · 17 ingredients
of a 2,000 cal day
- Protein17g23% of calories
- Carbs48g67% of calories
- Fat3g9% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Five Bean Soup (418 g) has 281 calories, with 17 g of protein, 48 g of carbohydrates and 3 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (34% DV), dietary fiber (48% DV) and Vitamin C (28% DV). Keep an eye on sodium, which provides 56% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber48%
- Vitamin C28%
- Thiamine24%
- Vitamin B623%
- Folate (B9)35%
Good source of
10–19% of the daily value
- Vitamin E16%
- Riboflavin (B2)10%
- Pantothenic acid11%
- Choline10%
- Calcium14%
- Zinc16%
Watch
20%+ of the daily value
- Sodium56%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ tbsp Olive oil
⅛ medium Red bell pepper
¹⁄₁₆ medium Onion
¼ cloves, minced Garlic
½ cup Vegetable broth
⅛ cup Tomato sauce
³⁄₁₆ cup Black beans
³⁄₁₆ cup Great northern beans
³⁄₁₆ cup Kidney beans
³⁄₁₆ cup White beans
³⁄₁₆ cup Pinto beans
¼ tsp, ground Cumin seed- 🥄⅛ tsp Salt
⅛ tsp Black pepper
⅛ tsp Paprika
¼ tsp Garlic powder
⅛ tsp Onion powder
Directions
- 1
Warm the olive oil in a large pot over medium heat.
- 2
Add the diced onion and red bell pepper; cook, stirring occasionally, until the onion is translucent and the pepper softens, 4 to 6 minutes.
- 3
Stir in the minced garlic and cook just until fragrant, about 30 to 60 seconds.
- 4
Pour in the vegetable broth and tomato sauce; bring to a gentle simmer.
- 5
Rinse and drain all the beans, then add them to the pot and return to a simmer.
- 6
Season with cumin, salt, pepper, paprika, garlic powder, and onion powder. Simmer 5 to 10 minutes, stirring occasionally, until flavors meld.
- 7
Taste and adjust seasoning as needed, then ladle into bowls and serve warm.
Vitamins & minerals
Amounts for 1 serving (418 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 37 μg | 4% |
| Vitamin C | 25 mg | 28% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 10 μg | 9% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 141 μg | 35% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 135 mg | 14% |
| Iron | 5 mg | 67% |
| Potassium | 982 mg | 21% |
| Magnesium | 107 mg | 25% |
| Phosphorus | 273 mg | 39% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 56% |
| Manganese | 1 mg | 40% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 396 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 4,255 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 4 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 281 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 34minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Five Bean Soup?
One serving of Five Bean Soup (1 serving) has 281 calories, which works out to 67 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Five Bean Soup high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Five Bean Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Five Bean Soup?
1292 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Five Bean Soup?
4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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